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Relaxational Breathing

Slow Rhythmic Breathing for Relaxation

Deep breathing exercises can help relax you. 
These exercises may work along with your medicine to lessen or relieve your pain.

1. Breathe in slowly and deeply.  Breathe from your stomach.

2. As you breathe out slowly, feel yourself beginning to relax; feel the tension leaving your body.
Shake out your arms then legs.  Move your neck in a circular motion to relax. Whatever is comfortable for you. If you are in too much pain to move then just lay there still.

3. Now breathe in and out slowly and regularly, at whatever rate is comfortable for you.

4. To help you focus on your breathing and breathe slowly and rhythmically: (a) breathe in as you say silently to yourself, "in, two, three" (b) breathe out as you say silently to yourself, "out, two, three," 

or

Each time you breathe out say silently to yourself a word such as "peace" or "relax."
Pick your own relaxing/soothing word.

5. Do steps 1 through 4 only once or repeat steps 3 and 4 for up to 20 minutes.

6. End with a slow deep breath. As you breathe out say to yourself "I feel alert and relaxed."

 


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